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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  Running22 20:18:15 152.22(8:00) 244.97(4:58) 2685
  Orienteering4 4:12:56 26.41(9:35) 42.5(5:57) 449
  Yoga2 2:30:00
  Total28 27:01:11 178.63 287.47 3134
  [1-5]28 26:31:11

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Saturday Sep 30, 2017 #

Event: British Sprint & Middle Champs
 
11 AM

Orienteering warm up/down 11:51 [2] 2.42 km (4:54 / km)
shoes: Asics Gel Kayano 20 (Pink)

Orienteering 14:31 [4] 3.5 km (4:09 / km) +40m 3:55 / km
shoes: Asics Gel Kayano 20 (Pink)

Quali round Springfield Housing Estate - 1st (just!)
Straightforward navigation but fun enough when it's a gaffled mass start. A shock to the system trying to sprint again though!

Orienteering warm up/down 15:21 [2] 2.85 km (5:23 / km)
shoes: Asics Gel Kayano 20 (Pink)

Little jog with Hollie & Charlotte
2 PM

Orienteering warm up/down 15:31 [2] 3.03 km (5:07 / km)
shoes: x talon 212

Feeling much more alive thank goodness

Orienteering 16:44 intensity: (10:44 @4) + (6:00 @5) 3.92 km (4:16 / km) +60m 3:58 / km
shoes: x talon 212

Final in Campbell Park - 2nd but 1st Brit (11s down on Laura who was seriously zippy)
Couldn't have been more chilled which apparently seems to work. Enjoyed the terrain, especially the first bit which was really fun, & just generally had a good time.
V cool to win my first British Champs elite title. I've actually never even made the podium in a British sprint champs before so I feel like this one has been a bit of a long time coming!
C • Congratulations 3

Orienteering warm up/down 11:40 [2] 2.2 km (5:18 / km)

Friday Sep 29, 2017 #

6 AM

Running 26:13 [2] 4.75 km (5:31 / km) +50m 5:15 / km
shoes: Gel Kayano 22

V early morning jog before work, travel etc

Thursday Sep 28, 2017 #

Note
(rest day)

Unintentional but ended up working late

Wednesday Sep 27, 2017 #

7 PM

Running warm up/down 18:00 [2] 3.51 km (5:08 / km) +28m 4:56 / km
shoes: Gel Kayano 22

Running 18:42 [4] 5.13 km (3:39 / km) +54m 3:28 / km
shoes: Gel Kayano 22

EvenSplits 5km @ threshold (3:45ish)... soggy
Legs pretty tired still from Sunday (& yesterday) so it wasn't too difficult to rein it in. Probs only there for the chocolate tbh.

Running warm up/down 13:49 [1] 2.38 km (5:49 / km) +33m 5:26 / km
shoes: Gel Kayano 22

v wet & cold

Tuesday Sep 26, 2017 #

6 PM

Running 58:09 intensity: (20:00 @2) + (38:09 @3) 11.32 km (5:08 / km) +204m 4:43 / km
shoes: Asics Gel Kayano 21 (Green)

Group fartlek on the golf course - 2 x 3min (90), 3 x 30s (30), 3 x 60s (60), 2 x 90s (90), 3 x 60s (60), 3 x 30s (30)

Monday Sep 25, 2017 #

6 PM

Running 46:09 [2] 8.44 km (5:28 / km) +99m 5:10 / km
shoes: Asics Gel Kayano 21 (Green)

Recovery shuffle in the woods. Almost that perfect time of year when the leaves turn.
8 PM

Yoga (hot yoga) 1:15:00 intensity: (15:00 @0) + (1:00:00 @1)

Have never sweated so much in my life

Sunday Sep 24, 2017 #

10 AM

Running 1:13:28 [3] 16.12 km (4:33 / km) +199m 4:17 / km
shoes: x talon 212

Harrogate Haverah trail race - absolutely loved it. A boggy beautiful route, & beer and pies at the end. Top notch.
Felt really strong the whole way but still can't quite fathom how on earth I beat Emma Clayton, whaaat?!

Running warm up/down 10:32 [2] 1.98 km (5:19 / km) +3m 5:17 / km
shoes: x talon 212

Saturday Sep 23, 2017 #

4 PM

Running 44:23 intensity: (34:23 @2) + (10:00 @4) 9.76 km (4:33 / km) +69m 4:24 / km
shoes: Asics Gel Kayano 21 (Green)

Golden Acre Park with 2 x 5min threshold

Friday Sep 22, 2017 #

Note
(rest day)

Too much food consumed

Thursday Sep 21, 2017 #

7 AM

Running 20:00 [2] 3.83 km (5:13 / km) +26m 5:03 / km
shoes: Asics Gel Kayano 21 (Green)

Think my body is physically incapable of running at 7am
7 PM

Running 49:58 [2] 10.2 km (4:54 / km) +174m 4:31 / km
shoes: Gel Kayano 22

Exploring the other direction to Horsforth

Wednesday Sep 20, 2017 #

6 PM

Running 1:04:27 intensity: (54:27 @2) + (10:00 @3) 13.01 km (4:57 / km) +126m 4:44 / km
shoes: Asics Gel Kayano 21 (Green)

Getting a bit dark to be in the woods after work now, so bailed to the roads

Tuesday Sep 19, 2017 #

6 PM

Running 1:08:00 intensity: (30:00 @2) + (30:00 @3) + (8:00 @4) 14.2 km (4:47 / km) +200m 4:28 / km
shoes: x talon 212

Big group out tonight
2 x [3min (90), 3x20 (20), 3x40 (40), 3x60 (60)] on the golf course

Monday Sep 18, 2017 #

6 PM

Running 40:14 [2] 7.67 km (5:15 / km) +55m 5:04 / km

Recovery run - got soaked by a bus within 30 seconds of setting off, fab
8 PM

Yoga (hot yoga) 1:15:00 intensity: (15:00 @0) + (1:00:00 @1)

This was lush - strength, flexibility and zen

Sunday Sep 17, 2017 #

9 AM

Running warm up/down 21:50 [2] 4.29 km (5:05 / km) +14m 5:00 / km
shoes: Asics Gel Kayano 21 (Green)

Running 46:15 [3] 11.13 km (4:09 / km) +72m 4:02 / km
shoes: x talon 212

Kirkstall 7 mile trail race - 1st! :)
Tempted by the prize money & luckily could just tempo it and win. Excellent. Really enjoyable racing at a pace that doesn't hurt for once :P

Running warm up/down 20:46 [2] 3.51 km (5:55 / km) +102m 5:10 / km
shoes: Asics Gel Kayano 21 (Green)

Saturday Sep 16, 2017 #

2 PM

Running warm up/down 23:48 [1] 4.11 km (5:48 / km) +1m 5:47 / km
shoes: Asics Gel Kayano 21 (Green)

Running 21:52 [4] 5.96 km (3:40 / km) +20m 3:37 / km
shoes: Asics Gel Kayano 21 (Green)

Northern 4 stage road relays - silver!
Moved into our first team this morning after Lucy & Georgia dropped out. Happy with my run but unfortunately I was about 2 minutes slower than they would have been! Feel a bit guilty we didn't win but legit couldn't have gone faster at the moment. Fun though :-) & hopefully good enough to make our B team for nationals!

Running warm up/down 13:26 [1] 1.9 km (7:04 / km) +1m 7:03 / km
shoes: Asics Gel Kayano 21 (Green)

Slowest warm down humanly possible

Friday Sep 15, 2017 #

Note
(rest day)

Thursday Sep 14, 2017 #

6 PM

Running 48:57 [2] 10.05 km (4:52 / km) +76m 4:42 / km
shoes: Asics Gel Kayano 20 (White)

Really muddy eccup reservoir loop

Wednesday Sep 13, 2017 #

6 PM

Running 58:38 [2] 12.2 km (4:48 / km) +121m 4:35 / km
shoes: Asics Gel Kayano 20 (White)

Alwoodly loop, long sleeves out for the first time, RIP summer

Tuesday Sep 12, 2017 #

7 PM

Running 57:39 intensity: (40:00 @2) + (12:39 @3) + (5:00 @4) 11.21 km (5:09 / km) +198m 4:44 / km
shoes: Asics Gel Kayano 20 (Pink)

Been a long hiatus. Fortuitously today was winter training kick off, excellent. Fartlek session on the golf course making me excited for xc season already!

Monday Sep 11, 2017 #

6 PM

Running 44:12 [2] 8.58 km (5:09 / km) +79m 4:55 / km
shoes: Asics Gel Kayano 20 (Pink)

Recovery run on some new paths

Sunday Sep 10, 2017 #

10 AM

Orienteering warm up/down 18:01 [1] 2.99 km (6:02 / km) +13m 5:54 / km

Orienteering 37:50 [3] 5.86 km (6:27 / km) +69m 6:06 / km

Not my best day in the office (messing up a TD3 control lol) but luckily not detrimental to England's win! Enjoyed the weekend

Orienteering warm up/down 19:27 [1] 3.27 km (5:57 / km) +10m 5:51 / km

Saturday Sep 9, 2017 #

Event: Senior Home Internationals Individual/Relays
 
10 AM

Orienteering 1:16:47 intensity: (1:00:00 @3) + (16:47 @4) 10.34 km (7:25 / km) +197m 6:47 / km

SHIs - I am definitely not built for this terrain (zero strength, zero balance), so pleasantly happy to be 6th, found them all successfully & actually had loads of fun(?!)
Lost 3mins on a rubbish route to 9 (including spectacular faceplant & accompanying belly slide down the hill) otherwise it would have been a v decent run by my standards.

Orienteering warm up/down 15:13 [1] 2.12 km (7:12 / km) +60m 6:18 / km

Friday Sep 8, 2017 #

12 PM

Running 43:07 [2] 9.14 km (4:43 / km) +84m 4:30 / km
shoes: Asics Gel Kayano 20 (Pink)

Little exploration north, beaut <3

Thursday Sep 7, 2017 #

3 PM

Running 53:45 [2] 10.51 km (5:07 / km) +188m 4:42 / km
shoes: Asics Gel Kayano 20 (Pink)

Harewood House loop on my way back from Durham, keen to come back for the café!

Wednesday Sep 6, 2017 #

6 PM

Running 1:10:37 [2] 12.9 km (5:28 / km) +136m 5:12 / km
shoes: Asics Gel Kayano 20 (Pink)

ft. Cat :-)

Tuesday Sep 5, 2017 #

Note

Straight from work to high school reunion.... stupid busy atm, but this should be the last day before things calm down again. Entered myself lots of races over the next few weeks to kick start some kind of return to good shape

Monday Sep 4, 2017 #

Note

Straight from work to birthday celebrations

Sunday Sep 3, 2017 #

2 PM

Running 39:00 [4] 10.0 km (3:54 / km) +60m 3:47 / km
shoes: Asics Gel Kayano 20 (Pink)

Wetherby 10km - smashing the team prize whoo
Nice mix of trail and road but really not enjoying how much of a struggle the last few km felt

Running warm up/down 30:00 [2] 4.5 km (6:40 / km)
shoes: Asics Gel Kayano 20 (Pink)

Saturday Sep 2, 2017 #

Note

Moving heavy boxes etc all day. Tired. Another busy week coming up with friends visiting... but things should finally(!) settle down after SHIs. Really wanting to get back down to some proper training sessions now. Not enjoying this slow feeling anymore

Friday Sep 1, 2017 #

6 PM

Running 1:12:19 [2] 12.68 km (5:42 / km) +213m 5:16 / km
shoes: Asics Gel Kayano 21 (Green)

Pure happiness! and actual hills! <3 <3 <3

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